A. Deadlift
Build to a heavy 3 @ RPE 8

B. ”The Don”
For time:
66 deadlifts 52,5/35kg
66 box jumps
66 kettlebell swings 24/16kg
66 knees-to-elbows
66 sit-ups
66 pull-ups
66 thrusters 25/15kg
66 wall balls
66 burpees
66 double-unders

A. Squat clean & jerk
EMOM 8:
1+1 75-80%

B. 21-15-9 for time:
Power clean 60/42,5kg
Toes-to-bar

A. Bar muscle-up practice

B. EMOM 25:
1. Row
2. No push-up burpee
3. 1-arm farmer carry R
4. 1-arm farmer carry L
5. Single-under

A. Front squat
Build to a heavy 5 @ RPE 7
*then 3×5 85-90%

B. Dual Kettlebell Front Rack Reverse Lunge
2x 8+8

C. EMOM 12:
1. 30s hollow hold
2. 30s arch hold
3. 10-15 side plank hip touches L
4. 10-15 side plank hip touches R

A. Power snatch EMOM 7:
1. 2 reps
2. 2 reps
3-7. 1 rep

B. EMOM 16:
1. 15/12 cal row
2. 10 strict pull-ups
3. 10 burpees
4. 20 alt. v-ups

PikkujouluWOD
In teams of 4:
#1
In 5 minutes accumulate the highest total kilograms lifted as possible

#2
20min amrap calorie row
1 person rows, 1 person performs movements given below, 1 holds plank hold and 1 rest
48 power cleans 60/42,5kg
48 box step-ups 1×22,5/15kg
48 pull-ups
48 burpees
48 kettlebell swings 24/16kg
48 wall balls
When all movements and repetitions are performed and there’s still time remaining, all can focus on rowing

A. Ring muscle-up practice

B.Echo/Assault bike
35s sprint x 4 sets
-Rest 4:00 between